If you’re taking GLP-1s for weight loss, your doctor has likely talked to you about the importance of adopting a healthy diet and lifestyle to optimize results while minimizing risk.
One risk of taking GLP-1s for weight loss is the unintentional loss of muscle mass (aka lean mass) as you slim down.
This can also happen with non-medicated weight loss, especially if it’s done without practicing regular weight-bearing exercises and consuming inadequate protein.
In this article, you’ll learn how to get enough muscle-building, fat-burning protein while taking GLP-1 without exceeding your daily food intake recommendations.
How Eating Enough Protein Supports Weight-Loss And GLP-1 Function
Protein is essential to healthy weight loss and maintenance, whether you’re on GLP-1s or not.
Protein provides various benefits for weight loss, including:
- Balancing appetite
- Creating satiety (makes you feel fuller longer)
- Promoting healthy blood sugar balance
- Helping with exercise recovery
- Building and preserving muscle (lean mass)
- Preventing sarcopenia (muscle wasting)
- Supporting hormonal function
- Promoting energy
This is why most weight-loss programs, doctors, and experts recommend increasing protein intake to support weight loss.
Additionally, emerging research has shown that protein helps enhance the natural release of GLP-1, especially when combined with calcium.
The bottom line is that eating enough protein provides multiple benefits during and after weight loss and supports the function of GLP-1 medication.
How Much Protein Do You Need While On GLP-1s?
The official Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight.
However, your doctor may recommend more while you’re taking GLP-1s.
For example, some experts recommend 0.5 grams per pound of ideal body weight, while others recommend 0.8-1 gram per pound if the goal is to build muscle.
Here’s what your daily protein targets could look like if your goal is to weigh 150 pounds:
- 0.36 grams of protein: 54 grams daily
- 0.5 grams of protein: 75 grams daily
- 0.8 grams of protein: 120 grams daily
- 1 gram of protein: 150 grams daily
That’s quite a range, so discussing individual recommendations with your healthcare provider is important.
12 Best Sources Of Protein While On GLP-1s
Most people on GLP-1s are advised to follow a low-fat and calorie-restricted diet.
GLP-1s make this easy as they delay stomach emptying, helping you feel fuller for longer.
The downside is that you may miss your protein targets due to a lack of appetite.
The best way to avoid this is to track your food, including macros, to ensure you get enough protein.
The best sources of protein to eat while on GLP-1s (or on any weight-loss program or journey) are:
- Nutrient-dense,
- Lean,
- And will help fulfill your daily requirements without breaking your calorie budget.
If you're on a higher-protein diet, you'll also want variety. So, let’s explore twelve options for lean, filling, nutrient-dense protein to support your weight-loss journey.
1. Whey Protein Isolate
Whey isolate can be an excellent source of protein while on GLP-1s or at any time.
Studies have shown that whey protein can help promote various aspects of weight loss, support immunity, prevent muscle loss, and is good for gut health.
It’s also convenient, affordable, and versatile.
However, not all whey proteins are created equal.
When shopping for whey, be sure to look for whey protein isolate. This is higher in leucine—an essential amino acid for muscle repair and maintenance—than whey concentrate and lower in lactose, making it easier to digest.
Whey protein sourced from grass-fed cows is considered superior (and more humane) due to the added nutrients, such as essential fatty acids found in pastured dairy products.
Finally, read labels carefully to ensure the whey is free from excess sugar, preservatives, artificial flavors, dyes, or other additives.
Biochem’s Whey Protein Isolate meets all the criteria and was named one of Consumer Reports’ cleanest protein powders.
Shop Biochem Whey Protein Powder here.
2. Lean Meats
Lean meats are an excellent source of protein and vitamins, while being low in fat.
Examples of lean meats to enjoy while you’re GLP-1s include:
- Boneless, skinless chicken breasts, thighs, drumsticks, or wings
- Top sirloin
- Filet mignon
- Pork loin, tenderloin, or center loin
- Sirloin tip
- Round roast
- Lean ground beef
- Venison
- Bison
Are you a vegetarian or vegan? No worries, we’ll cover sources of lean plant-based protein in subsequent sections.
3. Low-fat or non-fat Greek yogurt or vegan yogurt
Greek yogurt is a superstar for weight loss on GLP-1 because it’s low in fat while being high in protein and calcium (two natural GLP-1 stimulators).
It’s also tasty and super versatile, making it a good substitute for mayonnaise in breakfasts, sauces, and dressings, as well as in baking, as a cream or milk substitute, and for making healthy, low-fat, low-calorie desserts.
Vegans can also enjoy plant-based Greek-style yogurts, which can contain up to 12 grams of protein per serving (just be sure to choose low-fat varieties according to your diet plan).
Looking for some Greek yogurt inspiration? Check out this recipe: Greek Yogurt Berry Ice Pops.
4. Nuts and Seeds
While nuts and seeds won’t provide as much protein as lean meats or protein powders, they offer a healthy, no-sugar way to pump up your protein and enjoy heart-healthy fat between meals.
Nuts highest in protein per serving include:
- Peanuts (technically a legume): 9 grams
- Almonds: 7 grams
- Pistachios: 6 grams
- Hazelnuts: 5 grams
- Cashews (technically a drupe): 5 grams
Seeds highest in protein per serving include:
- Pumpkin seeds: 10 grams per quarter cup
- Hemp seeds: 9.45 grams per 3 tablespoons
- Chia seeds: 4.68 per 1-ounce serving
Try having a handful between meals, or add a couple of tablespoons to your oatmeal, yogurt, or salad.
5. Plant Protein Powder
Plant protein powders have become a popular alternative to whey and animal-based protein powders for vegans, vegetarians, and plant-forward nutrition buffs.
Plant protein powders typically offer between 20 and 30 grams of protein per serving and are (generally) low in calories and fat.
However, finding a tasty, high-protein, junk-free plant protein powder can be challenging. Especially given that many have tested high in contaminants, such as heavy metals, and may even contain animal products unlisted on labels!
Here’s what to look for in a high-quality plant protein:
- A complete amino acid profile, which typically requires more than one type of plant protein
- At least 20-30 grams of protein per serving
- Organic and sustainably sourced ingredients
- Tested for contaminants like heavy metals, mold, and pesticides
- Non-GMO
- DNA verified-vegan
- Sugar-free or low-sugar
- Sweetened naturally with stevia, monk fruit, or low amounts of natural sugars
- Free from artificial flavors, colors, sweeteners, and preservatives
- A simple list of ingredients
Biochem’s Plant Protein Powders, available in Vanilla and Chocolate, meet this criterion, taste great, and are easy to use in healthy recipes.
6. Eggs
Eggs may be the ultimate quick source of complete protein for omnivores and vegetarians.
Although whole eggs contain the most nutrients, like choline and omega-3s, you may want to combine whole eggs with egg whites while on GLP-1.
This will reduce calories and fat while giving you all the benefits of egg-based protein.
7. Beans and Legumes
Beans and legumes are the OG source of plant-based protein for vegetarians, vegans, and everyone.
They’re also low in fat, high in fiber, and contain various vitamins and minerals, such as folate, magnesium, and iron.
Although protein content varies, a cup of beans or legumes can contain 10 to 20 grams of protein.
Examples of protein-rich beans and legumes include:
- Black beans
- Chickpeas, aka garbanzo beans
- Lentils
- Black eyed peas
- Edamame (soybeans in the pod)
- Split peas
- Navy beans
- Cannellini beans
- Adzuki beans
- Lupens
There are endless ways to use beans and legumes in cooking, including in soups and stews, on top of salads, or as a bean—or legume-based salad with warm vinaigrette. They can even be pureed in baked goods like muffins and low-calorie muffins.
8. Fish and Seafood
Fish and seafood have many established health benefits, including being a good source of protein.
For example, eating fish and seafood up to three times a week is associated with a lower risk of heart disease.
Fish and seafood are also staples in the ultra-healthy Mediterranean diet, which many people follow while on GLP-1.
Nearly all fish and seafood are lean compared to other types of meats, and even fatty fish is considered a healthy source of protein and omega-3 fatty acids.
Some ultra-lean, high protein options include:
- Shrimp
- Scallops
- Halibut
- Tilapia
- Grouper
- Cod
- Oysters
- Mahi mahi
- Herring
- Haddock
These fish are slightly less lean, but are also low in fat and high in protein with ultra-healthy essential fatty acids (which your doctor would likely recommend for heart and cardiovascular health):
- Wild-caught salmon
- Sardines
- Mackerel
- Anchovies
Note: just because a fish is lean doesn’t mean it’s safe.
Per the FDA, women or people who are or might become pregnant, breastfeeding mothers, as well as young children, should avoid the following fish, which may be high in mercury and other contaminants:
- King mackerel
- Marlin
- Orange roughy
- Shark
- Swordfish
- Tilefish (Gulf of Mexico)
- Tuna
Enjoy responsibly!
9. Bone broth
The bone broth trend has been going strong for over a decade for good reason. Bone broths contain a wealth of essential nutrients and gut-healing compounds, like gelatin, collagen, and glycine.
Traditionally made bone broth also contains a surprising amount of protein, between 8 and 12 grams per serving, depending on the brand.
Most of this protein comes from the slow cooking of beef, chicken, or fish bones, which release protein-rich collagen as they cook.
So use it in soups, stews, sauces, or grains, and/or sip on a cup mid-afternoon for a nourishing and warming protein-rich beverage.
10. Cottage cheese
Cottage cheese is one of the original “diet foods” because it’s low in calories, high in nutrients like calcium, and rich in satisfying protein with 12-25 grams per cup.
Not a fan of the texture? You’re not alone, and there’s a fix for that.
Try blending cottage cheese to use in recipes like cottage cheese chocolate mousse, ice cream, creamy sauces, smoothies, pancakes, or muffins, or as a substitute for ricotta cheese (which is also a formidable source of protein), cream cheese, or mascarpone.
Recommended recipe resource: Blueberry Cheesecake Icing
11. High-Protein Whole Grains
Protein needn’t always come from animal sources or protein powders.
Various whole grains are also high-quality protein sources, especially when paired with beans or legumes to create a complete amino acid profile.
Whole grains are also a good source of fiber, which is essential for satiety, digestive health, and sustainable weight loss.
Here are five examples of protein-rich, high fiber grains:
(Protein and fiber content per 1 cup serving)
- Teff (a gluten-free grain commonly used in African cuisine, such as Ethiopia’s infamous injera flatbread)
- 9.75 grams of protein
- 7.06 grams of fiber
- Amaranth (has a similar look and texture to couscous, but is brown and naturally gluten-free)
- 9.35 grams of protein
- 5.17 grams of fiber
- Kamut (a type of ancient hard red wheat used in baking, pilafs, or breakfast cereal, not gluten-free)
- 9.85 grams of protein
- 7.4 grams of fiber
- Quinoa (the only grain with all nine essential amino acids, making it a complete protein. Quinoa is a gluten-free grain)
- 8.14 grams of protein
- 5.18 grams of fiber
- Millet (a cous cous-like gluten-free grain with a hearty flavor used as a pilaf, breakfast cereal, or flour in baked goods)
- 6.11 grams of protein
- 2.26 grams of fiber
Just remember, grains don’t have as much protein per serving as meats, fish, or seafood.
However, when combined with legumes, they are often comparable.
12. Meat Substitutes Like Tofu, Tempeh, and Seitan
Meat substitutes made from real foods can be an excellent source of protein while on GLP-1s.
However, look for organic, non-GMO options that contain minimal ingredients and do not contain ingredients you can’t pronounce.
For example, organic tofu is made from soy milk that’s been curdled and pressed into a block. It contains per serving.
Tofu contains approximately 18 grams of protein per 100-gram serving and may vary by brand or ingredients.
Not a fan of soy? You can now find tofu made from other types of beans.
Organic tempeh is traditionally made from whole soybeans that are fermented and formed into a cake.
If you have trouble digesting beans or tofu, tempeh may be worth a try as the natural fermentation process makes it easier to digest.
Tempeh contains approximately 19 grams of protein per 100-gram serving and may vary by brand or ingredients.
Seitan is made from wheat flour that’s been kneaded to develop as much high-protein gluten as possible, before the starch is removed to create a meat-like substitute.
Also known as “Budha’s meat” or “wheat meat”, seitan has a nice texture and is a base for many meat substitutes.
Seitan contains approximately 17.9 grams of protein per serving, and may vary by brand.
Note: Since seitan is pretty much pure gluten, start with a small portion to see how it affects your digestion. If you have discomfort, consider a gluten-free or lower-gluten alternative.
Explore Biochem’s Health & Fitness Supplements For Healthy Weight Loss
BioChem is an industry leader in clean, science-backed, and sustainably sourced protein powders and sports nutritional supplements that support a healthy lifestyle.
All our whey and vegan protein powders are manufactured in a certified gluten-free facility, free from artificial ingredients, and rigorously sourced and tested to ensure a clean, safe, and healthy product.
Biochem’s whey protein isolates are sourced from grass-fed cows and are certified vegetarian by AVA, and our plant-based protein powders are sustainably sourced and certified vegan.
We also offer sports nutrition supplements like Creatine Monohydrate, BCAA Powder, and Pure Glutamine to promote healthy muscle growth and repair, exercise endurance, and energy.
Shop Biochem Sports Nutrition Supplements
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